For years, people looking to improve their sleep have turned to apps, noise machines, and blackout curtains.
But a study published in Sleep Health suggests that what we eat during the day may matter just as much as our bedtime routine.
According to the researchers behind the study, adults who regularly ate more fruits, vegetables, and whole-grain carbohydrates tended to experience longer, steadier periods of deep sleep.
The team also noted that participants, who reached the U.S. Centers for Disease Control and Prevention’s benchmark, roughly five cups of fruits and vegetables daily, showed an average 16 % improvement in sleep quality compared with those who ate very little produce.
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Why certain foods may help us wind down
Nutrition experts say the connection isn’t surprising. Many plant-based foods naturally contain compounds that support the body’s internal clock.
Melatonin helps signal when it’s time to rest, while minerals like magnesium and potassium are known to relax muscles and regulate nerve function.
These nutrients appear in familiar grocery staples: bananas, kiwis, leafy greens, broccoli, carrots, apples, and sweet potatoes.
While the study does not prove that these foods directly cause better sleep, researchers say the pattern is consistent with what is already known about diet and circadian rhythms.
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Simple ways to add more produce to your day
Increasing intake doesn’t require dramatic changes. Raw vegetables with a dip, a morning smoothie, or a colorful salad can boost daily servings with little effort.
Adding chopped vegetables to soups or lightly sautéing greens alongside dinner can also make a noticeable difference over time.
The study’s takeaway is straightforward: before investing in another sleep-tracking device, it may be worth paying attention to what ends up in your grocery basket.
Sources: Real Simple, and Sleep Health.
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